Best of Fitness Black Book

Hey Rusty,

hmm this is good. when i need a quick boost on motivation or refresh on some concepts of fitness I can easily find what I am looking for!

Rusty,

WOW! This really helps out! Thanks for creating this section! All my biggest improvements are mainly because of your site! You're my inspiration to become fit not just during summer, but all year round with all the tips you give out!
THANKS A BUNCH!
Michael

P.S. When are you going to make your own ebook that will lead to success, such as a year-round routine?

Wow !! Thanks Rusty So Much Info!!! Thanks For Organizing All your Post in one big ONE!!!

Excellent!

Thanks!!

First and foremost thanks Rusty for taking your time compiling this list for all your readers, I know it must have been lots of work and its greatly appreciated, this is a worthy bookmark for sure.

I have a 2 part Question:
Does weight loss (fat loss) have a direct correlation with waist line size? E.g ("for X amount of fat you lose, you will lose Y inches off your waist") I have searched and seen nothing about this.

I'm 25yrs old, 34-35 waist inches, 5'11, 177lbs. I have come down from 215lbs with your help and ESE & your other affiliates & much thanks. I'm wondering, with your experience, how much will I have to weight to see my abs, I can see 2 without flexing and 4 flexing & a pouch of fat still hanging around, I'm a lil concerned about dipping below 170lbs (cause I have always been a big fellow and a lil scared of being lightweight…lol), just give me a ball park estimation of what I should expect to weight to be "Beach-Ready" by the summer time? Thanks Rusty & many successes in your life.

Rusty-
This is awesome. Thank you!

Also I am glad to know (from your news letter) that you will be responding to older posts as well; I think this organization makes it so much easier.

Keep it up!

I hate @ss kissing…but it needs to be said, this really is a cracking post Rusty. You have the same eye for organisation that I have, so I really appreciate posts like this, and the general outlay of your site.

Its painful to see so many people duped by the mainstream fitness industry, not to mentioned conditioned to like a certain look (ahem)….so its nice to see SOMEONE getting the truth out, the simple facts, as Da Vinci said…'simplicity is the ultimate sophistication'…and there are some genuinely sophisticated posts on this site.

Thanks again Rusty, know that your work is truly appreciated and has made a difference, which is more than many ever accomplish in their lifetime.

Forgot to ask…will you be updating this post as you cover further topics, or is this a 'greatest hits' moment, signaling the end?!

(Then again, most music 'artists' today release greatest hits albums two to three years into their career!)

biggahboy,

So you are 5'11" with a 4 pack and 177 pounds. For a 6 pack, I am guessing another 7 pound loss of weight (170). To get ripped you would need to dip down to 165. I know 12 more pounds sounds like a lot. What will happen is that you will smaller in clothes, but much more impressive and muscular than you are now with your shirt off. Aim for 170 and see what you look like at that point. I am guessing that will do the trick. Probably no need to drop down to 165 unless you are a model or have the need to get uber-ripped.

vacoder,

I will try and respond to some of the older posts, but I will never be able to address them all. If I could…I would. When this blog was new I used to be able to…but now I am getting around 300,000-400,000 views per month, this has become pretty tough.

Chris,

I enjoy simplicity and focus as well. There is so much "info overload" online, that I didn't want to bring that over into my site. I simply want people to read posts and comment and hopefully learn something valuable in the process.

I plan on writing posts until I can't think of anything else to write. My time on this blog is far from over. I am just getting started

-Rusty

Excellent!!

Hey rusty, u probably wont rem me but u have surely been helping me out a lot…its gonna be two years this april since I have been following u

Again some advice, right now I am at 165 lbs, 5ft 11 inc and 32inch waist line. I do look athletic but not muscular, I dont have a belly but its not ripped either…I workout 5 days a week and it is a pretty strenous exercie..but I am not seem to be getting ripped…is it some combination of high reps and low wait or vice versa?

Help me man, again thanks.

Hey Rusty,

I found your website last week and I have thoroughly enjoyed reading and learning about your take on fitness. Starting this week, I have decided to get myself into the best shape possible for my vacation in June.

I’m 6’1 and 233 lbs. This week, I’ve just started the ESE style of diet (2 fast/wk) and have also been using your resistance training 2-day split and 25 mins. of HIIT this week (3x/wk). I plan on moving to your “event-ready” regiment about a month before my vacation. All and all, I have 16 weeks to get in great shape.

I have a couple of questions:

1-Do you think the resistance training split will be enough to get my weight down to at least 200 lbs by that time?

2-How heavy should I be lifting? I used to lift to tone so the weights were a bit challenging but not too heavy.

3-I primarily use the upright bike to do my HIIT training and I don’t use the treadmill because I don’t like the way my knees feel afterwards. Is there a variation of HIIT that I could perform on the elliptical?

4- I was also thinking about incorporating some turbulence training workouts and Stronglift 5×5 training into my workout regiment after about 4-5 weeks. Should I? If so, what principles of these workouts should I incorporate?

Thanks

Hey rusty,

I just left a comment on a post you madea just a while ago and hopefully youll be able to get to that one.
I did have one simple question…Ive comprehended all of your post accept the whole low reps thing is still bugging me.

If i want to get toned, meaning i want my mucles to show without flexing and all, im suppose to do low reps?

EX: When i curl heavy ill curl 35 lb 3X10
So what would a low rep be for this? (To get toned)

Dear Rusty,
Awesome website, I've been reading it feverishly throughout my lectures the past day. I had a quick question regarding casein protein, do you follow the same suit as whey protein? Drinking it only after you've achieved your desired body fat percentage? Or would you recommend not drinking it at all? Let me know thanks!

i dont think jessica alba's body is a good example of 60's physique. because jessica alba is much slimmer than those girls back in the day. a good example of girls from back when would be a bit thicker and curvier such as scarlett johanson.

i want my increse my wt.so pls sugetion me

Hey Rusty bad @ss site…You must be getting a lot of traffic. I used to be a personal trainer but I gave it up and started helping my clients online. I see your doing well with this site. Congrats. Very informative content.

PS. I send my clients here…
Thanks!

Hey Rusty, I know you're super busy running this site and living your life! But I just have a question. In a nutshell, what do you think of this??? —> http://www.stevegetsripped.com/

agree or disagree? recommend or not?? I am skeptical but i wonder..

thanks for all your help!

Hi Rusty, I love your site, I have learned a lot of valuable info from it. I have a question, I know women don't have enough testosterone to bulk up when lifting weights, but I have heard that heavy lifting creates muscle tears which creates muscle growth. Does this mean that I will get bigger arms, chest, etc? I also don't want to get big thighs and legs from lower body exercises, should I only use my body weight then for lower body exercises? Thanks so much!

I've been using a variety of body wieght exercises for the last 5 yrs and no one has been able to match me when it comes to explosive power. Use what you have and develop it further.

I'm glad that you put everything together like this! It makes it easier than using the tags!

wow the sort item published in this web are worth millions.

I have a question, I know women don't have enough testosterone to bulk up when lifting weights, but I have heard that heavy lifting creates muscle tears which creates muscle growth. Does this mean that I will get bigger arms penney lawyer@sacramento personal injury

Hi Rusty

I'm a big fan of your website articles particularly interval cardio in a fasted state it has worked wonders for me.I have a question you may not have heard of before…
I'm a rugby referee and games last 80+minutes where you could run 5-7miles plus all the decisions you have to make!.
Would fasting for such a weekly event be a bad idea ?

Yours in interval training

Mark
Ireland

Hey Rusty, I have been doing movement yoga for the past three months what else do you think I could undertake that increases the need for cardio workout. I also do a palates class once per week.

If i eat one meal a day will i lose weight im 17 an weigh 184 5"9 whats the best things is it bad to eat once a day ?

really keen to find out matts exact workout and diet was to look like he did in the pic any help would be appreciated

Hey rusty!
Just saying this site is amazing! thanks for all the correct info!

What a terrific collection of links! I'm bookmarking this now to reference in the future for sure.

I think body weight exercises are best for gaining powers than weight training and indirectly helps in weight training. So if you can easily do 15 to 20 pullups i think you should also see the effect in your weight training while lifting up the weights. I have started weight training from last six months and before that i was just doing body weight exercises but now i think my power is increase in weight training.

oh Rusty. I certainly understand what you are saying. You have to have a "life" sometimes. Your site is awesome! Keep up the great posts!
Thanks

Sandy

[...] and things I've never discussed in the past. Every few months, I archive many of the posts in The Best of Fitness Black Book section. This is a growing resource of hundreds of articles all focused on getting the lean [...]

Thanks for this amazing blog rusty. I just wanted to take some time out of my day to thank you.

Rusty!

You certainly have put together a great source of knowledge! I visit your site on a somewhat daily basis always reading new posts and different blogs. Your workouts have become my go to guides. Of course I tweak a few… but you were right on with everything you posted! Keep it up!

Wow there's really a ton of good articles in here.

I'm going to tell my buddy about this best-of page, he likes to get his info from bodybuilding magazines such as Muscular Development and such.

Lots of good articles. Better than the ones from bodybuilding websites since they simply are not suitable for the layman. Too advanced and will lead to overtraining easily.

Hey rusty, I am skinny fat. I just got the ab book but decided to jump in with the mens guide. Will take photos and report back.

This idea is simply best and we must be follow every time of our life.

Looking forward to trying this!

This is my new favorite site, with a ton of great articles and don't feel like i'm being pressured to buy in on commercial gimmicks.

question: pro's / con's of working out either in the morning or night…based on meal schedules for optimal results. I'm having trouble deciding to do physical activity in the morning and not eat till four hours before bed. Or to workout at night and have a decent size meal after i.e. warrior plan

its really great

can you please let me know the how to get good chest and the workout time to do abs. and can u please send the black book pages to my email address.

[...] routine that I followed for several months to get into better shape for my upcoming leave. The site Fitness Black Book is a great blog on all types of fitness science, techniques, and ideas that helped me a lot and [...]

Amen to that! What a great site. You have really done your homework. I think all the dance inspired toning workouts (like Bar Method) are catching on because you are right on track about what women want in a program. Long lean muscle.

One thing though. You list the rowing machine as a secondary cardio machine. Big mistake. It takes a while to learn the rowing stoke (not like other machines), but when you master it, you can do any intensity and duration you want. It builds strength, endurance and focus and will work you harder than any other machine or sport, hands down. I use a Concept2 rower (ergometer) with a PM2 monitor 4-5 days except when I'm on the water sculling.

Gyms that have rowers usually offer little or no instruction, so I suggest you find a rowing club and get someone to teach you how to use it. Rowers are a very helpful bunch.

Julie Parker
co-founder Cape Charles Rowing Club, Virginia

Hi! In Visual Impact you recommend non-fat milk and chocolate powder as a good proteinshake after hypertrophy training. I find it strange because you say the chocolate powder is High Glycemic carbs. Because in the Glycemic Index list chocolate powder is low in glycemic carbs. I just wanna get my facts straight, and your opinion! Best Regards Tor-Inge – Norway